How to Do the Cable Glute Kickback
The cable glute kickback is a single-leg isolation exercise where you kick one leg straight back against cable resistance. The constant tension makes it easy to feel your glutes working without loading the spine. It suits anyone adding glute volume after squats and hip thrusts, and beginners can learn the movement with light weight.
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Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
How to do the Cable Glute Kickback
- 1
Attach an ankle strap to a low cable pulley and fasten it around one ankle.
- 2
Face the machine and hold the frame with both hands, leaning forward slightly.
- 3
Brace your abs and keep your hips square to the machine.
- 4
Kick the working leg straight back, squeezing the glute as your leg extends.
- 5
Pause briefly at the top without arching your lower back.
- 6
Return slowly until your foot is back under your hips.
- 7
Finish your reps, then switch legs.
Form cues to remember
- Squeeze the glute at the top
- Hips stay square to the machine
- Move from the hip, not the back
- Lower slowly under control
Cable Glute Kickback video tutorial
Common mistakes
Arching the lower back
Brace your abs and shorten the kick until your glute does the work, not your spine.
Swinging the leg
Use a lighter weight and slow the movement down.
Twisting the hips open
Keep your hips squared to the machine.
Leaning too far forward or back
Stay in a slight forward lean and hold the frame for stability.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps per leg, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20 reps per leg, 45 sec rest |
Keep the movement in your hip; if your lower back feels it, reduce the range of motion or weight.
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Cable Glute Kickback FAQ
What muscles do cable glute kickbacks work?
The glute max is the main muscle, with the hamstrings helping a little. Because it is a single-leg isolation move, it lets you target each side separately.
Are cable kickbacks good for glute growth?
They are a useful add-on, since the cable keeps tension through the whole range. Pair them with heavier compound lifts like squats, lunges and hip thrusts for best results.
Why do I feel kickbacks in my lower back?
You are likely arching your back to get more range. Brace your abs, keep your ribs down and shorten the kick so your hip does the moving.
